18 PAX gathered on a brisk September morning to either run, get in a mobile bootcamp, or complete week 3 of IPC.  It was fun, guys pushed each other, and we enjoyed coffeeteria afterwards.  So basically, exactly how F3 is supposed to work.  Great to see high numbers again on Saturday.

For those who went mobile, here was the work:

COP

SSH * 30 IC

Mountain Climbers * 20 IC

Slow Squats * 20 IC

Mosey to Gym entrance

25 merkins

25 squats

25 abs of your choice

Mosey to School Drop off

25 merkins

26 lunge steps

25 abs of your choice

Mosey to top of GCS Parking lot

10 Burpees

Mosey to Hunter’s Creek Entrance

25 merkins

25 monkey humpers

25 abs of your choice

Mosey to Sand Trap Lane

10 burpees

Mosey to light pole at cart path

25 merkins

26 bonnie blairs

25 abs of your choice

Mosey to top of Gentry Run

The 11s (Burpees/Jungle Bois – 2 spoonz style)

Start with 10 jungle bois and 1 burpee at top of hill

Mosey to bottom for 9 jungle bois and 2 burpees

Mosey to top for 8 jungle boir and 3 burpees

…all the way down the ladder

Mosey to light pole at cart path

25 merkins

25 squats

25 abs of your choice

Mosey to Sand Trap Lane

10 burpees

Mosey to top of GCS Parking lot

25 decline merkins

25 jungle boi squats

25 abs of your choice

Mosey to UJ Car then to School Drop Off

Complete squats with IPC PAX and run final portion with them.

COT

Over 3 miles covered by bootcampers.

Great work by all.

Keep those numbers up.

“Don’t be a Menace to South Central while Drinking your Juice in tha Hood” is great.